WOD vs Progressive Overload [print this out]

Here is a critical mistake a lot of people make in their training.

They have what I’d call a “WOD” (Workout of the Day) Mentality.

(This is not any sort of specific reference to Crossfit, by the way – I’m sure some Crossfit programs do a great job of programming their workouts over time.)

You either make up, or do a Google search, or even check out the FVT Newsletter, and decide on your workout for the day.

It’s cool. It’s fun. It’s hard.

You feel like you are getting a great workout.

And you actually may be!

This type of approach will work fine for a short period of time.

If you’re not working out consistently, and you go to doing this three or four times per week, you are going to get some results in the beginning.

But it’s NOT the best way to set things up for continued success.

Because eventually, you will plateau.

You won’t be able to do more push ups than you could last month. Or swing a heavier KB. Or press a bigger KB. Or do more pull ups.

And as a result, your fat loss and muscle gain results will plateau too.

You see, you need to have a planned out program – that focuses on the concept of progressive overload – if you want to make continued strength and performance gains.

So maybe I have a 6 week training plan – like we give you in our upcoming “300” – 42 Day Kettlebell Challenge.

Week one, I do some kind of “benchmark workout”, where I can get an idea of where I am at with specific performance indicators.

(Check out the “300” – 42 Day Kettlebell Challenge BENCHMARK WORKOUT for an example of this HERE.)

Then, over the next 6 weeks, I work on improving specific movements.

Maybe I’m doing KB presses every week, and I’m trying to add a couple of reps to my total, so that I can progressively overload my body and get incrementally better.

Maybe I’m doing pull ups, and I’m adding an extra rep to my total each week, so that I can progressively overload my body and get incrementally better.

It’s all planned out and fits into an overall, progressive scheme.

Then I repeat my benchmark workout at the end to “test out” – and I can actually see and measure my improvement!

I pat myself on the back!

Take a few days off to recover.

And start another planned out training program for my new goals!

To sum up – if you want to keep progressing in the long term, you CANNOT take this “workout of the day” mentality.

You need to follow a plan that is well thought out and specific to your goals.

Join us for the upcoming “300” – 42 Day Kettlebell Challenge to start on one today:

“300″ – 42 Day KB Challenge (spots limited to 25)

And here’s to your continued success!

– Forest and the FVT Team

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